WOD 23022016
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5-5-3-3-3-3 B. 21/15/9 Deadlift @75% of A Deficit HSPU
22
feb2016
February 2016
2016
WOD 22022016 “PERICHE’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Weighted Pull Ups 3-3-3-3-3-3 B. “Barbara” 5 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
22
feb2016
WOD 19022016
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 3-3-3-3-3-3 B. “Lynne” 5 Rounds for Max Reps: BW Bench Press Pull Ups
19
feb2016
WOD 18022016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-3-3-3-3+ B. 4 Rounds for Time: 10 Box Jumps (90/70cm) 15 Kb SDHP 20 WallBall Shots
17
feb2016
WOD 17022016 “ADRIAN GONZALEZ’s BIRTHDAY”
at WOD - by queironcrossfit
FELICIDADES PUMBA!! AMRAP 25′: 60 Burpees Facing the Bar 30 OHS (55/40kg) 10 Muscle Ups
16
feb2016
WOD 16022016
at WOD - by queironcrossfit
A. EMOM 12′: Even: 5-10 Strict HSPU Odd: 40-50 Double Unders B. AMRAP 15: Ascending Ladder: 1 HSPU (Strict) 5 Kb Swing (24/16kg) 10 Double Unders 2 HSPU 10 Kb Swing 20 Double unders 3 HSPU 15 Kb Swing 30 Double Unders and so on…
15
feb2016
WOD 15022016
at WOD - by queironcrossfit
A. STRENGTH: Clean Complex 20′ to Heavy 1 of 3 Power Clean + 2 Front Squat + 1 Thruster B. AMRAP 10′: 5 Power Clean & Jerk (60/40kg) 10 Deadlift 15 Toes to Bar
15
feb2016
WOD 12022016
at WOD - by queironcrossfit
A. EMOM 14: Even: 3 Sumo Deadlift High Pull Odd: 7 Ring Dips B. 21/15/9* SDHP (45/30kg) WallBall Shots Box Jump Over * After Each Round, 3 Legless Rope Climb
12
feb2016
WOD 11022016
at WOD - by queironcrossfit
2 Rounds For Max Reps: 0′-3′: Run 400 m Max Reps Pull Ups 3′ REST 6′-9′: Run 400m Max Reps Push Ups 3′ REST 12′-16′: Run 400m Max Reps Burpees 3′ REST
11
feb2016
WOD 10022016 “LUCYBOM’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Power Snatch 3-3-2-2-2-1-1-1 B. For Time: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Power Snatch @75% of A Wall Climbs
10
feb2016
febrero 2016